Nuts about nuts

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Adding nuts to your favourite winter dishes is a delicious and nutritious way to keep you feeling fuller for longer.

Creamy broccoli, chicken & wild rice soup

Serves: 6

Ingredients

  • 2 broccoli heads, cut into florets and stalks diced
  • 1 red onion, peeled and sliced
  • 3 garlic cloves, crushed
  • 4 Tbsp extra virgin olive oil
  • 2L salt-reduced chicken stock
  • 1 cup wild rice
  • 3 chicken thighs, sliced
  • 1 cup almonds
  • 1/4 cup cashews
  • 2 sprigs of thyme
  • 1 tsp smoked paprika
  • Salt and pepper to taste
  • Juice of one lemon

Method

  1. In a large heavy based saucepan, saute onion in 3 Tbsp of oil until translucent on medium heat. Add garlic and saute for a minute until fragrant.
  2. Add broccoli, thyme, cashews and stock and replace lid on saucepan. Simmer on medium heat for 15 minutes until broccoli is tender. Turn off heat. Remove thyme sprigs.
  3. Using a stick blender, blend the soup until smooth. You can also use a normal blender, using a ladle to transfer from the soup pot to the jug to blend.
  4. Once the soup is smooth, add wild rice and chicken. Simmer for 45 minutes until rice is tender.
  5. While the soup is simmering, preheat oven to 180 degrees. Add almonds, 1 Tbsp of oil, lemon juice and paprika to a baking tray and combine. The easiest way to do this is to ‘shuffle’ the almonds by quickly moving the tray side to side to coat them. Roast almonds for 10 minutes. Set aside to cool.
  6. Season soup with salt and pepper to your taste then serve soup with a handful of roasted almonds on top and some additional thyme if you like. You can also add a squeeze of grilled lemon over the soup for a citrus twist.

By Melanie Lionello for Nuts for Life


Healthy apple pie nut crumble

Prep: 30 mins | Cook: 30 mins | Serves: 4

Ingredients

  • 4 apples, washed and diced
  • 1 1/4 cups plain rolled oats
  • 60g Brazil nuts
  • 60g cashews
  • 1/4 cup desiccated coconut flakes
  • 2 Tbsp extra virgin olive oil
  • 2 tsp vanilla extract
  • 4 tsp maple syrup
  • 1 tsp cinnamon

Method

  1. Preheat oven to 180C. In a large saucepan, gently heat ¼ cup of water and stir in 1 tsp of vanilla and 1 tsp of cinnamon. Once combined, add in diced apples and 1/2 of the Brazil nuts, 1/2 of the cashews and cook over medium heat for 20 minutes or until apples have softened, adding more water as needed. Place into a baking dish and set aside.
  2. Take remaining Brazil nuts and cashews and crush in a blender. Place in a mixing bowl. Place oats into the blender and quickly blitz so some oats form a powder, and some are still whole. Place in the mixing bowl with nuts and add coconut, olive oil and remaining cinnamon and vanilla.
  3. Evenly spoon crumble mixture on top of cooked apples mixture bake for 20-30 minutes or until golden brown. Remove from oven, serve with yoghurt and drizzle with maple syrup.

By Rebecca Gawthorne for Nuts for Life

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